IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9


IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9

Helloooooo Everyone ( I thought you would be bored of my usual Heya πŸ˜› )

What are your plans for the weekend? I hope you are not planning to cheat more than once! After all, it is the time of Holi and it is really difficult to resist those lovely Gujhiyas. Well enjoy the festival but be mindful of what ou are eating.

Here you go with IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 8 and Day 9

Monday/ Day 8 Tuesday/ Day 9
7:30 AM Half lemon in 1 glass lukewarm water + 10 almonds 2 glasses of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight
8:30 AM 3 Egg Whites 3 Egg Whites
8:30 AM Half cup muesli + 1 bowl skimmed milk 1 small plate Poha with lots of veggies
9:30 AM Tea/Coffee without sugar Tea/Coffee without sugar
11:30 AM Apple Pear
1:00 PM 1 plate of salad + 1/2 cup brown rice + 1 bowl of veggie + 1 bowl of raajma+ 1 cup curd Moong Daal Khichdi + 1 cup veggies + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits Tea/Coffee without sugar + 1 piece dhokla
6:00 PM Fruit Salad( you can also have any 1 fruit) Sprouts
8:00 PM 1 plate of green salad 1 plate of green salad
8:30 PM Homemade vegetable soup + sauteed veggies Half cup Brown rice + 1 cup veggies + 1 cup curd
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar IF hungry, 1 cup warm skimmed milk without sugar

Some of you have questioned about tea or coffee. If you don’t drink tea or coffee, pat on your back :). You can have smoothies (slim milk if used and without sugar) or salads. Interesting and quick weight loss recipes here for your help.

Now for the Vegetarians! Hmmm, let me think. Unfortunately, vegetarian people have no choice but to have protein supplements and dal or soy. PLEASE, it is MUST for you! Read how to chose protein here, daily required protein here,Β and a few reviews here and here.

If you have followed the diet plan last week, please let me know. I would love to know how was your experience!



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  1. Hey Tarun,

    Yesterday I started my day 1 of the challenge. I actually didnt require so much of eating… he he he…

    All customizations made to suit the time availability, food avaiability and other factors… as such am extremely busy mom of two kids.. managing work, kids, households, etc…even for the things which are not available i dont find time to go get it and plan things.. within the available time and resources, i plan my meals as healthy as possible…

    Here is how it went..

    7:30 am – plain warm water 3 glasses (no lemon at home u seee) + 10 almonds soaked with skin
    9:00 am – 2 bites of idly
    9:30 am to 10:00 am – brisk walking half the way to office (rest of the half dist, husband dropped.. he he he… but just to let u know.. i v already built the stamina to walk 1.5 to 2 hrs a day)
    10:15 am – 3 egg whites bhurji made in 1/2 t spoon of oil (added onion and chillies)
    11:30 am – tea 1 small cup (from road side tapri, so includes sugar, but cup size is small.. he ehhe)
    1:00 pm – cut carrots, 1 small multi grain chapati (jowar, bajra, wheat, rajgira mixed) + no oil baingan bharta + leafy vegetable cooked with moong dal (1 tsp oil for whole family ka portion used just for tadka on top)
    4:00 pm – 1 idly + tomato chutney + tea
    5:30 pm – some peanuts
    6:00 pm – brisk walking for 20 mins
    8:30 pm – home made veggie soup
    All items are home made…Other than this.. i cheated with a spoon of pastry… thats all…

    First day’s walk was less as i had to carry some grocery back home.. so took the bike with husband.. otherwise i usually walk 1 to 1.5 hours per day (both way from office)

    Let me know if something need to be changed or improved… i was at 70.4 kg in october and now at 66 kgs… (last 2 months constant 1/2 kg loss per week.. i measure my weight weekly… ) aiming 58 atleast.. am 5 feet tall..

    need ur expert opinion please… others also.. please throw ur advice and suggestions…


  2. just to add on… i really really dont find time to workout .. thats why chose the walking way to office… there is no other option…mrng also time goes in cooking.. evening after work again cooking and planning the next day.. and the kids… homework for elder one… and the 11 month old also need to be attended…. finding it very difficult to manage everything.. πŸ™

  3. Girl, you are doing amazing πŸ™‚ . Your weight loss itself is the proof πŸ™‚
    a few things that you can do, walk as much as possible. if you can target 1 hour walk daily, it wud do wonders for you.
    avoid chai outside, m not saying this cuz of sugar, but the milk is also bad. its ok to have 1 cup sugary ytea in a day. Include curd in your meals n green tea you can have while sittin on your desk, like i am having now πŸ™‚

    if possible, have chai after a small break of eating somethin. although i also want tea wid snacks πŸ˜›

  4. yaaaa.. should avoid chai outside….. u know… it has become a habit as such….. but am not addicted… can easily stop… just not taken that step so far… πŸ™‚

    i walk on an average 6 hours ini a week… so doing good in that …

    also make sure to have fruits atleast 4 to 5 days in a week…
    all going good… hoping to reach the target soon…

    btw… nice challenge yaar.. tailor made diet plans on a day to day basis… really helps..kudos to u..

  5. Super Girl you are.. i love walking.. for tea, i swapped with any flavored green tea.. my fav ginger.. twice a day.. milk twice a day without sugar..

    i agree.. Tarun is doing a great job.. apart from her regular works, she is doing something extra for all us, whom she has never met or known.. & also Ana, you girls are inspiration for lazy bums like me. to juggle multiple tasks..

  6. Thanks Snu n Anjalee. If you are able to lose weight, you would motivate others and this way a lot of people will take a step towards health. Cheers πŸ™‚

  7. Hi Tarun, I have recently started following your IWB blogs and found them very useful. You mentioned that protein intake is important for vegeterians/eggeterians. I am an eggeterian trying to lose weight with the help of excercise and diet. I am planning to take Whey isolate protein. Could you suggest when exactly should I have the Whey protein. My diet pattern is similar to the one mentioned in the above blog.I excercise 4 days a week at the gym for 30 minutes and do kathak 1hr on the 5th day.


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